In hot weather, which can cause negative effects on health, it is also necessary to pay attention to the way of nutrition. Dietitian Banu Özbingül Arslansoyu said that shock diets, which cause muscle and water loss in a short time in extreme heat and negatively affect metabolism, should be avoided.
It is of great importance that we review our eating habits during the summer months under the influence of temperatures above seasonal norms. While our metabolism adapts to hot weather, our body loses much more water and minerals during this period. Although this situation affects all individuals, it especially affects vulnerable groups such as children, the elderly, pregnant women, heart and diabetes patients more.
Near East University Hospital Dietitian Banu Özbingül Arslansoyu emphasized the importance of a balanced diet in order to prevent this situation, which can lead to many health problems, especially fatigue. Arslansoyu emphasized the importance of a balanced diet and consuming enough fluids to protect our health in the summer months and drew attention to risks such as food poisoning, shock diets and alcohol consumption. Banu Özbingül Arslansoyu emphasized the importance of consuming vegetables and fruits in season, avoiding eating late at night and taking advantage of sunlight for vitamin D.
Focus on balanced and adequate nutrition
Dietician Banu Özbingül Arslansoyu warned about the shock diets that have become especially popular and emphasized that such diets should not be applied at any time of the year. Emphasizing that shock diets negatively affect metabolism by causing muscle and water loss in a short time, Özbingül Arslansoyu stated that adequate and balanced nutrition is very important, especially in this period when extreme heat is effective.
“Even if your appetite decreases in hot weather, make sure you eat breakfast and do not skip meals. Include meat, milk, cereal and vegetable groups in main meals; prefer healthy options such as fruit, compote, milk, buttermilk or nuts in snacks.” Dietitian Banu Özbingül Arslansoyu said, ”Since our metabolism slows down in the evening, eating late in the evening can lead to digestion, weight and sleep problems. Creating a healthy eating plan or taking notes of what you eat can prevent you from snacking late at night.”
Stay away from carbonated drinks
Stating that it is essential to consume plenty of fluids to prevent fluid and mineral loss, which increases with sweating in hot weather, Arslansoyu emphasized that insufficient fluid consumption can lead to decreased concentration and headaches. “If your urine is darker in color, your water consumption is insufficient. Choose water, freshly squeezed fruit juice, mineral water, milk or cold buttermilk instead of carbonated drinks. Natural mineral water contains many minerals necessary for our body and is a good choice to replace the water and minerals we lose with sweating in summer.” Banu Arslansoyu stated that people with kidney disease and high blood pressure should limit their mineral water consumption.
Which vegetables and fruits should be consumed in summer?
Stating that vegetables and fruits consumed in season are rich in vitamins and minerals, Dietitian Banu Arslansoyu said that the variety of fresh vegetables and fruits is quite high in summer. Özbingül Arslansoyu listed the seasonal fruits and vegetables that can be consumed in summer as follows:
“In June, vegetables such as artichokes, peas, broad beans, purslane, cucumbers, fresh potatoes, green beans, green peppers, eggplants, bell peppers, tomatoes, zucchini and fruits such as green plums, strawberries, cherries, apricots, peaches, mulberries, cherries. In July, vegetables such as zucchini, purslane, cucumber, potato, green beans, green pepper, eggplant, bell pepper, tomato, cowpea and fruits such as cherry, sour cherry, peach, watermelon, melon, yellow plum, raspberry stand out. In August, vegetables such as zucchini, purslane, cucumber, green beans, green peppers, eggplant, bell peppers, tomatoes, black-eyed peas, okra, red peppers, corn and fruits such as cherries, peaches, watermelon, cantaloupe, grapes, damson plums, mulberries, blackberries and figs are abundant.”
Buffet meals make weight control difficult
Stating that one of the most common health problems in summer is food poisoning, Banu Özbingül Arslansoyu, Dietitian at Near East University Hospital, said: “In order to prevent this situation, you should avoid foods and beverages sold in the open, store risky foods such as meat, fish, chicken, milk and eggs in the refrigerator and pay attention to hygiene rules. You should consume fruits and vegetables after washing them thoroughly.”
Özbingül Arslansoyu also reminded that open buffet meals during the holidays can make weight control difficult, and suggested: “For this reason, prefer grills instead of fried foods, choose plain options instead of dishes with heavy sauces and limit alcohol consumption.”
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